Comparing Nutrients in 5 ounces Raw Sulfured Dried Apricots VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Sulfured Dried Apricots	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 342kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	104% 75.7g	5.12% 3.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	24.4% 17.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 11g	% 3.54g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	32% 12g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	28.3% 255μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47% 3.77mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	120% 2.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.4% 101mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.2% 43.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Sulfured Dried Apricots vs Sunflower Seeds:

• Raw Sulfured Dried Apricots have 60 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 9.4 times more Vitamin B6, 22.7 times more Vitamin B9, 1.4 times more Vitamin C and 8.1 times more Vitamin E than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Sulfured Dried Apricots vs Sunflower Seeds:

• Raw Sulfured Dried Apricots have 1.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 5.2 times more Copper, 2 times more Iron, 10.2 times more Magnesium, 8.3 times more Manganese, 9.3 times more Phosphorus, 24.1 times more Selenium and 12.8 times more Zinc than Raw Sulfured Dried Apricots.

Comparison of macro-nutrients per 5 ounces:

• Raw Sulfured Dried Apricots have 3.1 times more Carbohydrate and 20.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 100.9 times more Fat, 262.1 times more Saturated Fat, more Omega 3, 311.5 times more Omega 6 and 6.1 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Raw Sulfured Dried Apricots as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.